CrossFit - Fri, Aug 22Warm-up25 Ft eachSoliderInchwormSide lunge3 Squat 3 Step10 Scap Pull Ups10 Thrusters (empty Bar) - set up and build to thruster weightLazy Leigh (Time)100 Lunges 90 Push Ups 80 Sit Ups 70 [...]

CrossFit - Thu, Aug 21Warm-up2x10 Band Pass Thrus10 Band Pull ApartsBear CrawlSamsonRunners LungeInchwormAccessory WorkXO Sym - 10 each:Victory90/90incline PlusShoulder Press (5@60%, 5@70%, max@ 80%)Metcon (AMRAP - Rounds)15 min EMOMMin 1 - 4 power cleans 115/75 [...]

CrossFit - Wed, Aug 20Warm-up10 leg swings10 Arm circles10 windmills2x8:Slant Board Goblet Squatssingle leg RDL (each)OHS (empty Bar)Back Squat (5@60%, 5@70%, max@ 80%)Metcon (AMRAP - Rounds and Reps)2x4 min Amrap w/2 min rest - Pick [...]

CrossFit - Tue, Aug 19Warm-up2 min cardio2xhamstring sweeprunners lunge10 hinge reach10 Superman10 Hollow Rockthen:50 Ft death march10 Good Mornings10 Back Squat10 DeadliftDeadlift ( 5@ 60%, 5@70%, max @ 80%)Metcon (Time)4 Roundsrow/bike/ski - 12/10 calories18 KB [...]

CrossFit - Mon, Aug 18StrongHer than the rest - kicks off 8/18.  It's our next Small Group Specialized Training  for Women only.The group maxes out at 6, so reach out to Lori or Ty asap [...]

CrossFit - Sun, Aug 17StrongHer than the rest - kicks off 8/18.  It's our next Small Group Specialized Training  for Women only.The group maxes out at 6, so reach out to Lori or Ty asap [...]